WORKOUT KW5

Welcome to January! This month, we’ll focus on preparing athletes for the 2026 CrossFit Open.

MONTAG

WORKOUT

21-15-9 reps for time:

Double-DB box step-overs (15/22.5 kg) (51/51 cm)

Chest-to-bar pull-ups

SKILL/STRENGTH

Post-workout accessory

4 sets:

:30 handstand hold

– Perform freestanding handstand holds if possible.

DIENSTAG

WORKOUT

AMRAP 8:

50 double-unders

8 strict handstand push-ups

SKILL/STRENGTH

Post-workout accessory

3 sets:

15-20 reps GHD sit-ups

MITTWOCH

WORKOUT

For time:

10-8-6-4-2

Front squats (56/84 kg)

20-16-12-8-4

Lateral burpee over the bar

10-8-6-4-2

Power cleans (56/84 kg)

SKILL/STRENGTH

Pre-workout strength:

Every 2:00 for 5 sets:

3 power cleans

3 front squats

DONNERSTAG

// HEAVY DAY

WORKOUT

For load:

Deadlift

5-5-5-5-5

// ENDURANCE

WORKOUT

For Time:

500m row/ski

25/25 Sandbag/Dball backstep lunges

500m row/ski

25/25 Gorilla row

500m row/ski

80m Burpee Broad Jumps

500m row/ski

200m Farmers Carry 16/24kg

500m row/ski

100m weighted Lunges 10/20kg

500m row/ski

100 Wall balls 4/6kg

FREITAG

WORKOUT

3 rounds for time:

400/500-m row

40 AbMat sit-ups

30 alternating DB snatches (15/22.5 kg)

STRENGTH/SKILL

Pre- and post-workout accessory

1 set:

Max strict pull-ups

– Perform one set before and one set after the workout

SAMSTAG

// TEAM

STRENGTH:

EMOM 8

6 Back squats @70%-75%

GYMNASTICS

4 rounds:

Max unbroken double unders (stop at 100)

max unbroken handstand pushups

Rest 1:00

WORKOUT

AMRAP 20 with a partner:

50 cal. row/ski/bike

100 KB swings (24/32 kg)

20 wall walks

– Split work as needed; 1 partner works at a time.

SONNTAG

// FREE GYM!

WORKOUT KW4

MONTAG

WORKOUT

For time:

7 rounds for time:

7 deadlifts (47/70 kg)

5 hang power cleans

3 bar muscle-ups

SKILL/STRENGTH

Post-workout mini test

1 set:

Max-reps push-ups

DIENSTAG

WORKOUT - HEAVY DAY

For load:

Front squat

3-3-3-3-3

SKILL/STRENGTH

Post-workout skill

Accumulate:

30 candlestick single-leg squats, right leg

30 candlestick single-leg squats, left leg

MITTWOCH

WORKOUT

4 rounds for time:

400/500-m row/ski

12 shoulder presses

SKILL/STRENGTH

Pre-workout strength

EMOM 8:

2 shoulder presses

– Build in load every 2:00.

– Use 50-60% of the top set for the workout.

DONNERSTAG

WORKOUT

AMRAP 9:

12 alternating hang DB snatches (15/22.5 kg)

6 single-arm DB overhead squats, left

6 single-arm DB overhead squats, right

12 lateral jumps over the DB

SKILL/STRENGTH

Post-workout accessory

EMOM 6:

Min 1: Single-arm DB suitcase carry, right arm (30.5 m)

Min 2: Single-arm DB suitcase carry, left arm (30.5 m)

// ENDURANCE

WORKOUT

EMOM 40

15/12 cal row

15 Abmat-sit ups

15/12 cal ski

5 sandbag/dball squat cleans

Rest

FREITAG

WORKOUT

2 rounds for time:

40/50-cal row/ski

40 burpees

30 knees-to-elbows

SAMSTAG

STRENGTH

EMOM 8:

6 Deadlift @ 70-80% of 1 RM

GYMNASTICS

4 rounds:

Max unbroken handstand-pushups

8 toes to bar

Rest 1:00

WORKOUT

On a 20:00 clock with a partner:

Bike/row/ski for distance

– Trade off as desired.

– Starting at :00 and again every 2:00, each partner performs 20 double-unders.

SONNTAG

//FREE GYM!

WORKOUT KW3

Welcome to January! This month, we’ll focus on preparing athletes for the 2026 CrossFit Open.

MONTAG

WORKOUT

For time:

400-m row/ski

50 DB bench presses (15/22.5 kg)

400-m row/ski

50 ring push-ups

400-m row/ski

50 hand-release push-ups

400-m row/ski

SKILL/STRENGTH

Post-workout accessory

Every 2:00 x 4 sets:

10 single-arm DB rows/side

DIENSTAG

WORKOUT - GRACE

For time:

30 clean and jerks (43/61 kg)

SKILL/STRENGTH

Pre-workout strength

Every 1:30 for 6 sets:

Sets 1 and 2: 3 power clean and jerks

Sets 3 and 4: 2 power clean and jerks

Sets 5 and 6: 1 power clean and jerk

– Build to loads above the intended workout weight for the day.

MITTWOCH

WORKOUT

2 rounds for time of:

20/25 cal

30 single-leg squats

20/25 cal

90 step-ups (51/61 cm)

– Complete the calories on any machine.

SKILL/STRENGTH

Pre-workout accessory

Every 1:30 for 4 sets:

6 alternating single-leg broad jumps

– Land on two feet.

DONNERSTAG

WORKOUT

Every 4:00 x 4 sets:

8 hand-release deadlifts

Farmers carry (61 m)

SKILL/STRENGTH

Post-workout accessory

2 rounds:

1:00 banded or bodyweight good mornings

:30 side plank/side

// ENDURANCE

WORKOUT

2 Rounds

4:00 per station

30 Box Step ups into max cal row

30 Burpees to target into max cal ski

30 wall balls 6/9 into max cal row

30 dball ground to overhead 10/20 into max cal ski

30 weighted lunges 10/20 into max cal row

FREITAG

WORKOUT - OPEN 20.2

AMRAP 20 minutes:

4 DB thrusters (15/22.5 kg)

6 toes-to-bars

24 double-unders

– Use two dumbbells.

SAMSTAG

STRENGTH

Every 3:00 for 5 sets:

5 push presses

AMRAP 5

Max strict pull-ups

– Every time you break perform a 9.1-m high-hips bear crawl

WORKOUT

For time with a partner:

800-m run

then…

10 rounds of:

10 double-DB power cleans (15/22.5 kg)

30 double-unders

then…

800-m run

– Partners perform the runs together and then alternate full rounds of the 10-round couplet.

SONNTAG

// FREE GYM!